Fats are a concentrated source of energy. Spread the muffin with peanut butter. This legume contains beneficial polyunsaturated fats, to include in your child’s diet.

What makes this a good choice?

The bran muffin is a starchy food that provides energy and allows your child to feel full for longer. Fats are a concentrated source of energy. Spread the muffin with peanut butter. This legume contains beneficial polyunsaturated fats, to include in your child’s diet.

The Fruit smoothie uses milk and yoghurt which is low in fat, while the oats is a wholegrain starchy food that adds more fibre to support healthy bowel functioning. There is some evidence that the calcium in milk and dairy plays an important role in the regulation of body weight and bone mineral content in children.

Items and Energy Value

  • 1 Bran Muffin (recipe)
  • Topped with 2 tsp. peanut butter
  • 1 Glass of Fruit Smoothie (recipe)

Makes 24 large muffins

NOTE: * This batter has to stand overnight.

kcal/kJ per serving
380/1594

Bran Muffins Ingredients

  • 2 eggs
  • 150 g soft brown sugar (1 cup)
  • 60ml canola oil
  • 250ml oatbran, pressed down into the cup
  • 375ml gluten free flour* (1 ½ cups), sifted before measuring
  • 2ml salt
  • 15ml bicarbonate of soda
  • 1 large grated apple
  • 250g sultanas
  • 5ml cinnamon
  • 500ml low fat milk
  • 5ml vanilla essence

Smoothie Ingredients

  • 1 cup of fresh seasonal fruit, chopped
  • ½ cup plain yoghurt
  • 2 tablespoons Oats, soak in milk
  • ½ cup low fat Milk
  • ½ cup unsweetened Fruit Juice

Bran Muffins Method

  1. Beat together eggs, sugar and oil.
  2. Add all the dry ingredients, grated apple and the sultanas.
  3. Mix thoroughly.
  4. Mix the milk and vanilla and add to the flour mixture.
  5. Stir until well blended.
  6. Leave overnight in the fridge.
  7. When ready to bake, stir and drop into muffin pans.
  8. Bake at 180C for 15 minutes.

This mixture can be kept in the fridge for up to 30 days. Do not freeze the batter. Baked muffins freeze very well.

Smoothie Method

  1. Add all the ingredients together.
  2. Liquidize or blend till smooth..

Add crushed ice (optional).